09/12/2026
You know those nights when cooking is the last thing you want to do?
This is the recipe for those nights.
One pot. 30 minutes. 43 grams of protein per serving. And the leftovers make lunch a no-brainer for the next two days.
🍲 Chicken and White Bean Stew
Serves 4
2 Tbsp olive oil
1 yellow onion, finely chopped
5 garlic cloves, smashed and peeled
1 tsp dried thyme
Red pepper flakes to taste
Salt and black pepper to taste
1 lb (450g) boneless, skinless chicken breasts
4 cups (960ml) chicken broth
2 cans (15oz / 425g) cannellini beans, drained
1 bunch kale, escarole, or another dark leafy green, stems removed and leaves coarsely chopped
1️⃣ Heat olive oil over medium heat. Add onion, garlic, thyme, and red pepper flakes. Season with salt and pepper. Cook, stirring often, until softened and golden, 8 to 10 minutes.
2️⃣ Add chicken, broth, and white beans. Bring to a simmer, then reduce heat to low, cover, and simmer until chicken is cooked through (165°F / 74°C), 10 to 14 minutes.
3️⃣ Transfer chicken to a bowl. Smash some beans against the side of the pot to thicken the broth. Stir in the greens and simmer uncovered while you shred the chicken.
4️⃣ Shred chicken with two forks. Stir back into the stew and season to taste.
Macros per serving: 435 calories | 43g protein | 45g carbs | 10.5g fiber | 9g fat
This recipe is a perfect example of how we approach nutrition inside the Rise & Rebuild Peak Life Kickstart — and it comes down to three simple principles:
1️⃣ Balanced macros. Protein to protect and build muscle. Fiber to support gut health and keep you full. Healthy fat to support hormonal balance. All working together in one bowl.
2️⃣ Portions that fit your goals. Not restriction. Not guesswork. A framework that scales to what your body actually needs — whether that's fat loss, muscle maintenance, or simply feeling better every day.
3️⃣ Eliminating (or significantly reducing) ultra-processed foods — takes care of itself when you're cooking meals like this one. Real ingredients don't need a degree in label-reading.
This is what the Kickstart nutrition plan looks like in practice. No deprivation. No complicated rules. Just real food, smart portions, and a system that actually works with your life.
The Rise & Rebuild cohort opens September 14th.
Are you in? 👇
👉 See everything that's included in the link in the comments — or DM us STRONG and we'll walk you through it personally.
📸 Make this recipe and tag us — we'd love to see your version.
